There are some foods you don’t ever want to have to give up when dieting and eggs are among them. They are such a well-rounded food and they are used in so many ways!
From sauces to baking our treats to eating on their own for a meal or a snack. But, are eggs low FODMAP is a question we are all asking?
Yes, Eggs are not only low FODMAP but they are considered to be very low FODMAP to FODMAP free and they are great for you! Great news! this is one food you can include in your diet without worrying.
Eating Eggs on a FODMAP Diet
There are few food items that are as neatly packaged and contain such a balanced number of carbs, essential fats and nutrients as eggs. Each egg is a small meal all on its own!
Packed full of vitamins and mineral, they are full of protein too so will help fill you up and keep you full for longer.
When it comes to FODMAPs there are very few foods that contain little to no FODMAPs at all but we have some awesome news. Eggs are one of these foods. This is one type of food you won’t have to substitute and you shouldn’t even need to reduce the amount you eat in your diet either.
Recommended Egg Portion
So how many eggs can you have on low FODMAP? Eggs contain very few or no FODMAPs at all so, in theory, you can eat them as much as you like.
However, when it comes to digestive issues it is never quite that simple and many people do find that eggs cause other digestive issues and you may want to limit them for that reason instead.
If you find eggs prove to be a problem limit yourself to one egg per serving and see if that helps.
Eggs Contain Little to No FODMAPs so Feel Free to Go WILD
How to Use Eggs
Eggs are one of the most versatile foods you can think of. You can cook them in so many ways. You can choose to eat them for breakfast, lunch or even fry one up to add to your evening meal.
On top of this, they also make fantastic snacks! So how can you eat eggs as a part of a low FODMAP diet?
Have Boiled Eggs for Breakfast
Why not keep it simple with a boiled egg? You can have them soft boiled for breakfast or hard boil them to take with you to work for a healthy snack. Boiling an egg is a simple process but it can still be tricky to get the timings right.
To boil your egg pop a saucepan of water onto boil. When the water is boiling carefully lower your egg into it and add a pinch of salt. Set a timer and let the egg boil. For a soft boiled egg let it boil for four minutes and for a hard-boiled egg boil for between six and eight minutes.
Make sure you take the egg out of the water as soon as it finishes cooking because it will continue to cook from the heat stored in it even after you finish boiling it.
Make an Omelette
An omelette is a great meal to have whenever you need a quick and easy meal that is nutritious and tasty. Chop up your favourite low FODMAP veggies and crack and beat a couple of eggs and then pop them into a saucepan with a little oil.
Add your veggies and cook until one side is firm. Then fold over the egg to form your omelette and cook until the egg is fully cooked.
Bake with Eggs as Usual
Baking is tricky enough when you are following a low FODMAP diet but at least there is some good news. You can continue to use eggs as normal in your baking. So find some great low FODMAP recipes and bake yourself some tasty treats.
Low FODMAP Egg Recipes
If you’re looking for delicious recipes containing eggs that are low FODMAP then give these a go:
Common Egg FAQs
Below are some questions other people ask when considering whether eggs are low FODMAP or not:
Are Egg Substitutes Low FODMAP?
Eggs substitutes can be a great alternative to eggs if you are vegan. However, it can get difficult because they may be made with high FODMAP ingredients.
There are some wonderful products available but you would have to check each one to see what ingredients they contain and whether these are low or high FODMAP.
What Breakfast is Low FODMAP?
There are a number of breakfast items that are low FODMAP (and plenty that are not!). Eggs are one of the easiest low FODMAP breakfasts you can enjoy but what other options are?
Well, you can enjoy a bowl of cheerios with some oat milk, you can enjoy bacon on gluten-free bread or you can keep it simple and have a pot of blueberries.
Quick Summary
Eggs are not only a wonderfully versatile food that is good for you. They are low FODMAP too. They are one of the few foods you don’t need to worry too much about your portion sizes!
Great news because it means you always have a handy food to reach for when you need to cook a tasty meal.
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